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How to lose fat off your butt and legs easily

Lose fat off your butt and legs!

That’s right! You can lose fat off of your butt and legs. Normally I wouldn’t talk about spot reducing like it is possible but scientific research seems to have proven otherwise!

Weight loss exercise plan that burns fat from your butt and legs

I know I have mentioned this story before but I don’t feel I gave it the attention it might deserve. Here at Real Women’s Fitness the number one reason people find this site through Google.com is by searching for posts relating to toning the butt, losing fat off the butt… anything to do with the butt! It seems as though women really aren’t happy with their rear ends lately.

So, when this research came out I mentioned it in a post but I didn’t elaborate on it too much. Now, though, I feel it is important for all of us to know what the research is saying and to give it a go ourselves to see if it really works.

What weight loss research?

The University of New South Wales (UNSW) has been testing an old but not very popular workout program whereby women cycle on an exercise bike for 20 minutes. It is not a normal ride, however, as the women have to sprint for eight seconds and then cycle lightly for 12.

What were the results?

It seems that the results were quite dramatic and much better than expected. The Daily Telegraph wrote:

“They lost three times more weight as other women who exercised at a continuous, regular pace for 40 minutes,” UNSW Associate Professor Steve Boutcher said.

This is pretty amazing news for women who are struggling to lose weight or need to lose a little bit in a short amount of time. Three times the amount is a big number. Think about it. If you lose one kilogram a week by going to the gym three times a week, if you change to this new program you could be losing as much as three kilograms in a week. That’a huge difference!

But I thought you said I could lose weight off my butt?

Well, that’s the next amazing result that has come out of this study. The researchers have claimed that if you follow this exercise program on an exercise bike you are likely to burn more fat from your legs and butt than from other places on your body.

The scientists found their method could “spot reduce” troublesome areas such as legs and buttocks.

I am not entirely sure this is true and I will have to test it for myself. I would love other readers to give this plan a try as well and see what your own body does.

I would also be interested to see whether an exercise like rowing or boxing that is more to do with the upper body and arms could spot reduce on the arms and upper body? If so, many bodybuilders would be interested.

Conclusion

While I am not convinced that the spot reducing claims are true, it is very important for us to keep up with the latest research. Science is always bringing new information to light and this helps everyone on their weight loss or health struggles.

Want some free advice on weight loss? Ask us questions at our forum!

Comments on this article:

Roxana said:

You say that the cycle workout is for the woman to bike for 20 minutes, where we sprint for 8 seconds and bike normally for 12 minutes. Do you maybe mean that we sprint for 8 minutes, not 8 seconds? Please clarify.

Britney said:

Hi.. in answer to Roxana's comment.. i'm pretty sure this exercise is called SPIN.. like spin classes.. it's extreme bike riding.. and it is't fun.. lol.. BUUUUT IT DOES WORK.. and i know people that have lost up to 5kgs a week with it.. it's 8seconds then 12 seconds..then 8 seconds.. then 12 seconds.. for 20mins.. it's a mission lol TRUST ME.. i've seen people throw up in the class.. BUT LIKE EVERYTHING.. it gets easier.. AND IT'S AMAZING..

Steph said:

my family has naturally big butts and thighs so it is not surprising that i have one, but i want to loose mine. i have a skinny upper half and then i have a big butt and big thighs so it looks weird. my mum is a nurse and says that i cant loose weight off it. will this workout seriously work?

Steph said:

oh and also with this program will it actually make your butt smaller and normal?

Sarah said:

I'm a little confused, it wasn't explained to well on what exactly to do? Are you supposed to sprint like around the room for 8 sec and then jump on the bike for 12 sec and then 8 sec again??? Please help me out. Thanks

Link said:

I\'m confused.. So... I sprint for 8 seconds and bike normally for 12 minutes?
And can I use a normal bike up hills instead of an exercise bike? Or does it have to be an exercise bike?
And do you mean you sprint for 8 minutes (not seconds) and bike for 12 minutes...? Or do you mean sprint for 8 seconds and right bike for 12 minutes. Thanks :D

Chaz. said:

ive got a decent Diet Plan and i have lost 12lbs in 2 days !
i have had 1 fatty food a day and stick with my friut and veg . i have done hourly excersize and have been running in the morning.
ie.
Your Day
Run-in the morning
a piece of fruit when you get back
Rest.
Dinner , Fruit Veg Etc.
Pudding (1 fatty food)
more excersize(half an hour)
rest.

keep continuing this process and hopefully you will see the outcome!:D
Good Luck

x

Rosa said:

Well i hope this exercise does work,i've always had big hips and very big legs,but my upper body is very small,I barely wear shorts in the summer,well i never wear shorts in the summer only when i was a teenager now im in my early 30s.

savannah said:

so how long do you run for in the moring (chaz).

Link said:

Ride on a bike for 20 minutes.. Then 2 minute sprints...Then 4-6 minutes of lighter cycling.

If you alternate sprints with resting periods, yes, you will lose more fat due to intervals of high intensity and low intensity periods in your exercise. Technically, sprinting for 8 seconds and lightly cycling for 12 seconds is not much - try 2 minute sprints followed by 4-6 minutes of lighter cycling.
I would recommend that you use a normal bike rather than an exercise bike (fresh air is good for you).

As for the shape of your bum, thighs, and leg region, cycling or biking as some people call it, will shape those regions since you're using them. Its supply and demand babe! Your legs are being demanded to cycle harder, so your body supplies them with more muscle and oxygen.

Email me for more info: zelda.5@hotmail.com
Hope I helped!!! :)

So... Ride on a bike for 20 minutes.. Then 2 minute sprints...Then 4-6 minutes of lighter cycling.
Follow this, and you will be in shape in no time!

Bex said:

So TO CLARIFY:
You sprint (riding the bike really fast) for 8 SECONDS
Then ride at normal pace for 12 SECONDS
Am I right??
Sorry, this is just a little confusing!!
THANKS X

JANE GREEN said:

Hi i do this exercise in my spinning class your basically meant to alternate between speeds and it burns fat quicker. For example cycle gently for about 5 mins to get you legs warmed up then start alternating with your speed, 1 min fast 2 min normal and sometimes do slow speeds but put your gear up so it makes your legs work harder. the best thing is to find some good music that you can work out to the beat. This does work as i lost weight on my thighs and my bum got perkier, Good luck xx

Andre said:

Bex...YES. This is REALLY simple...no need to be confused.

1) Sit on a stationary exercise bike
2) Peddle at a really fast pace (sprint) for 8 SECONDS
3) Then peddle at a slow/normal pace for 12 SECONDS
4) Repeat 60 times (8+12 = 20 seconds * 60 = 20 minutes)
5) Your workout is complete in 20 minutes and you will be exhausted and SKINNY!

The main reason people lose weight on this program is because the intensity increases your resting metabolic rate. So you become MORE efficient at burning calories even when you are not exercising (sleeping, working, etc.)

DO IT...IT WORKS! I PROMISE! I lost nearly 18lbs in 3 weeks.

Rini said:

I need to lose an inch off my rear end...so i can get my hips to a 35'' have any advice? i've gone on the grapefruit diet + i'm biking everyday to school and back. which combined is like a thirty minute bike ride...two fifteen minute intervals.

greta said:

i have all this fat around my but and upper legs, i have started eatin heathy ,, seriously i used to eat heaps of bad stuff now i only have 1 small treat a day like a cookie or a chocolate milkshake, i have done this for a while now about 6 weeks i have been going for walks about half an house four times a week , and i have had no changes ! ?? what the hell!

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